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Magnesium is sometimes prescribed as a complementary treatment for migraine headaches, as clinical studies have found low magnesium levels in people suffering from this condition. More research is needed to see if and how much of a supplement can reduce fracture risk. Clinical trials have shown mixed results with the use of magnesium supplements to increase bone mineral density. A meta-analysis of 24 observational studies examining fracture risk did not find that higher magnesium intakes were associated with a reduced risk of hip and total fractures.

A cohort study of 73,684 postmenopausal women from the Women’s Health Initiative found that a lower magnesium intake was associated with lower bone mineral density of the hip and total body, although the authors cautioned that their finding did not translate into an increased risk of fractures. Population studies have found an association of greater bone mineral density in men and women with higher magnesium diets.

It is also involved with the activity of bone-building cells and the parathyroid hormone, which regulates calcium levels. Magnesium is a component of bone in fact 60% of the body’s magnesium is stored in bone. It may be because a magnesium-rich diet is often higher in other nutrients, which collectively work together in disease prevention as opposed to a supplement containing a single nutrient.įor disease prevention, a good rule of thumb is to eat a daily diet that includes some magnesium-rich foods and take a supplement if directed by a physician to correct a deficiency if blood levels are low. Although epidemiological studies show that higher magnesium diets are associated with lower rates of disease, results are mixed from clinical trials showing that magnesium supplementation can correct these conditions. This is summarized in research, which finds that a magnesium deficiency or low magnesium diet leads to health problems. Without enough magnesium, these areas malfunction. Magnesium is a key factor in making several parts of the body run smoothly: the heart, bones, muscles, nerves, and others. Extra magnesium from food is safe because the kidneys will eliminate excess amounts in urine. High-dose supplements can lead to diarrhea, nausea, and cramping in some people. The UL for magnesium is 350 milligrams from supplements only. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. More than half of the magnesium in our body is stored in bones, and the remaining in various tissues throughout the body. Magnesium also acts an electrical conductor that contracts muscles and makes the heart beat steadily. The mineral plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Magnesium is naturally present in a variety of foods, available as a supplement, and an ingredient in antacids and laxatives.